Hard Work Generates Results

Week-1

Be sure to post your time on Twitter and use #DDChallenge to compare yourself to others…

Workout

10 Sets

Pushups – 15 Reps
Burpies – 5 Reps
Leg Press – 15 Reps
Burpies – 4 Reps
Alternating Bicep Curl – 10 Reps
Burpies – 3 Reps
Dips – 15 Reps
Burpies -2 Reps
Alternating toe touch – 10 Reps
Burpies – 1 Rep

Descriptions

Pushups | Start with your hands just outside shoulder width, place your toes (or knees) behind you. Try to balance the weight evenly between your hands and toes (or knees). Be sure to keep a straight line between your shoulders, hips, knees and ankles. From this position lower your body towards the ground having your chest touch the ground. Once you’ve reached the ground push through your hands to return yourself back to the starting position.
Burpies | From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), forcefully bring your feet underneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.
Leg Press | Using a leg press machine, have your feet shoulder width apart with your toes pointed straight ahead. Lower the sled down to a point where your knees are at 90 degrees. Now push the sled up, be sure to push through your heels and not your toes.
Burpies | From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), forcefully bring your feet underneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.
Alternating Bicep Curl | While standing with two dumbbells in hand resting on your hips with your palms facing you. Bend the elbow and curl it up to you shoulder while twisting your wrist so your little finger is facing your chin. Return to the starting position and repeat.
Burpies | From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), forcefully bring your feet underneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.
Dips | While sitting on a bench and hands down by your side and feet out stretched. Lift your body off the bench so you’re balance between your hands on the bench and your feet. Lower your hips towards the ground and back up.
Burpies | From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), forcefully bring your feet underneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.
Alternating toe touch | Laying on your back with arms strerched out, raise your right leg straight up while reaching with your left towards your foot. You should be able to touch your toes. Return to start and repeat for the other side. Be sure to lift your shoulders off the ground while reaching for your toes.
Burpies | From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), forcefully bring your feet underneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.